How To Lose Weight on a Plant Based Diet.

Being overweight significantly increases the risk of developing Type 2 diabetes, heart disease, and skeletal problems. Insulin resistance, a condition often caused by obesity, occurs when the body becomes resistant to insulin’s effects due to fatty build-up in muscle and liver cells, which blocks insulin signaling and leads to toxic breakdown products and inflammation. Reducing fat intake is crucial for losing weight and managing insulin resistance.

A plant-based diet, which is low in saturated fats and high in monounsaturated fats, is effective for weight loss and preventing prediabetes. This diet is nutrient-dense and low in calories, allowing for larger food volumes without calorie overload. Plant-based foods such as fruits and vegetables contain high water and fiber content, which helps fill the stomach without adding significant calories.

Research has shown that consuming plant-based meals leads to improved blood glucose control, better insulin sensitivity, and a reduced risk of heart disease. For instance, a study found that individuals eating legumes regularly experienced similar benefits in blood glucose control and cholesterol levels as those following a calorie-restricted diet.

Plant-based diets are sustainable and easier to adopt long-term, offering a solution to obesity and its related health risks. Recommended food choices include greens, vegetables, beans, legumes, whole grains, fruits, nuts, and seeds. It is essential to eliminate refined grains, junk foods, oil, and salt, and to restrict animal product consumption.

A simple weight loss plan could include meal replacements like Back To Basics High Protein Supa Shake, which is plant-based, low GI, and ideal for busy lifestyles. A sample menu plan might include:

Breakfast: High Protein Supa Shake with water and berries.

Mid-Morning Snack: Veggie sticks with hummus.

Lunch: High Protein Supa Shake with a mixed salad.

Mid-Afternoon Snack: A portion of fruit.

Supper: Options like chickpea curry, lentil lasagna, or soybean frikkadels with rice and vegetables.

Adopting a plant-based diet not only aids in weight loss but also improves overall health and reduces the likelihood of binge eating and feelings of hunger. This diet is a practical approach to achieving and maintaining a healthy weight. Consulting with a registered dietitian is advised for personalized dietary plans.

For more information on our Back to Shape program:

https://backtobasics-nutrition.co.za/programs-individual